The Highly Sensitive Man by Tom Falkenstein

Author:Tom Falkenstein
Language: eng
Format: epub
Publisher: Citadel Press
Published: 2019-07-30T16:00:00+00:00

Mindful Listening

• Sit on a chair or on a meditation cushion. Make sure that you’re sitting comfortably. If not, change your sitting position until you are comfortable. Try to sit up straight without too much tension in your body.

• Drop your head a little and focus on a point on the floor in front of you. Let your focus become blurred and soft or close your eyes, if you’re comfortable doing so.

• Turn your attention to all of the sounds that you can hear in this moment. Even if you thought, at the beginning of the exercise, that your surroundings were quiet, you will now begin to notice that you are hearing more and more the longer that you pay attention.

• Silently list to yourself all of the things that you can hear in this moment: for instance, “Footsteps, the distant roar of traffic, the ticking of a clock, the hissing of the radiators, the neighbors’ music . . .”

• Whenever the sounds spark thoughts or images, or whenever you become lost in thoughts or judgments (“Why do my neighbors always play their music so loud?”), try to consciously bring your attention back to the sounds. Keep consciously bringing your attention back to the sounds as often as possible.

• When you are ready, gently open your eyes at your own pace or let your focus sharpen again. Stretch and consciously bring your attention back into the room.

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